Tannin-Free Diet

Tea is among the common sources of tannins.

Plant polyphenols are compounds that protect cells from damage, and tannins are one example of these beneficial antioxidants. They're present in the buds, leaves, roots, seeds and stems of certain plants, according to Cornell University. While tannins don't pose a problem for most people, the compounds can cause negative side effects for people sensitive to them. If that describes your situation, following a tannin-free diet can help. Talk to your doctor before adopting a tannin-free diet, however, to be sure it's a good choice for you.

Tannin-Free Diet Rationale

Tannins are the polyphenols in certain plants, like tea, that give them an astringent or bitter taste. While tannins don't have any nutritional value, they aren't necessarily harmful, either. For some people, however, tannins interfere with normal digestion and nutrient absorption because they inactivate digestive enzymes, according to the authors of "The Physical Processes of Digestion."

Foods With Tannins

Avoid foods with large amounts of tannins if you experience digestion problems when eating them. Unripe fruits, for example, contain tannins. Grapes and pomegranates contain some tannins even as they ripen. Berries, sorghum, barley, nuts, chocolate, rhubarb, squash and legumes, such as chickpeas and beans, also contain tannins, according to a 2012 article in "Culinary Nutrition News," a publication from Clemson University.

Beverages With Tannins

Tea and red wine both contain tannins. The tannins give red wine its distinct tart flavor and tea its astringent taste. The longer tea is steeped, the more tannins it contains. Aging red wine in oak barrels also increases the tannin content. Beer, cider and some fruit juices are additional beverage sources of tannins, the article in "Culinary Nutrition News" notes.

Reducing Tannins in Your Diet

The way you eat or prepare certain foods and drinks can influence the total tannin content. For example, tannins tend to concentrate in the peels of fruit, so peel apples and other fruits to reduce their tannin content. Swapping out red wine for white wine can also reduce your tannin consumption. White beans contain fewer tannins than red beans, which makes them another easy substitution in your diet. If you're indulging in chocolate, opt for milk or white chocolate over dark chocolate to lower tannin intake.

About the Author

Sara Ipatenco has taught writing, health and nutrition. She started writing in 2007 and has been published in Teaching Tolerance magazine. Ipatenco holds a bachelor's degree and a master's degree in education, both from the University of Denver.